Cycle-based nutrition in everyday life and training: what we can pay attention to!

The menstrual cycle influences hormones and therefore metabolism, nutrient availability and athletic performance. Many women notice this and explore cycle-based nutrition and training concepts. This article looks at what we can pay attention to in our diet and how we can adapt it to everyday life and training.

Create a stable foundation for your cycle

As a nutrition and running coach, I work with women who want to adapt their diet and training to their cycle – either because they want to get cycle symptoms under control or because they want to get more out of their training. However, the solution is not as simple as it seems. Cycle-based concepts are the fine-tuning and can only work once the foundation is in place.

The basis for cycle-based concepts, in addition to a deep understanding of female physiology, is above all the pillars of hormone balance: nutrition, training, sleep and how we deal with stressors. All of these areas need, to be brought into a dynamic equilibrium, creating the foundation for cycle-based concepts. It is especially important to pay attention not only to the evidence from studies, but also to our individual experience.

What can we pay attention to in everyday nutrition?

In addition to a balanced calorie intake, we can also pay attention to potentially critical nutrients – we’ll take a closer look at both in a moment. In addition, cruciferous vegetables such as broccoli, cauliflower and arugula, as well as fermented foods such as sauerkraut, kimchi or tempeh, can enrich everyday nutrition by supporting hormone production and breakdown.

Hormones need calories to function

First and foremost, this means eating enough and regularly, and paying attention to a stable blood sugar level. If we stay below our calorie needs, the thyroid produces fewer hormones after just four days. If we remain in a calorie deficit over a longer period, the LH pulse becomes weaker. LH is one of the sex hormones that supports ovulation. The result of too little calorie intake is LEA (Low Energy Availability). We feel exhausted, sleep and recover more poorly. Our immune system is weakened, and in the long term negative effects on bone health are to be expected. In addition, the risk of anovulation (missed ovulation) and amenorrhea (missed period) increases. In the luteal phase, calorie needs are higher – about 200 extra calories are burned. This is mainly because building up the uterine lining requires energy and nutrients.

Potentially critical nutrients for women

In addition, we can pay attention to nutrients that can be potentially critical for us women, such as protein, iron, magnesium, omega-3 and calcium. We’ll look at the individual nutrients and their functions and also learn how we can meet our needs well as women. It is advisable to pay special attention to adequate intake of these nutrients in all phases of the cycle – so we are always well supplied.

Proteins are the building blocks of the body

Proteins are involved in building and maintaining muscle, support good sleep, play an important role in regulating fluid balance, and are components of hormones, to name just a few functions. Studies have found that women need more protein for muscle building and recovery than is recommended by nutrition societies. In premenopause, women benefit from 2.0 grams of protein per kilogram of body weight. Around menopause, requirements increase and about 2.3 grams of protein per kilogram of body weight are recommended.

Plant-based protein is found especially in legumes such as lentils and beans, or in grains such as oats and amaranth. When we combine different plant-based protein sources, we get an optimal amino acid profile.

Iron plays a major role in energy metabolism

Without iron we feel weak and tired – athletic performance is hardly possible. The nutrient is also important for the immune system and hormone production. Women under 50 have an increased requirement. The causes are diverse. Menstruation plays a major role because large amounts of iron are lost with bleeding. Good sources of iron are legumes such as lentils and beans, nuts and seeds such as pumpkin seeds or sesame seeds, and grains such as oats and millet. Iron absorption from plant foods can be increased three- to fourfold when we combine vitamin C with an iron-rich meal. Coffee and tea, on the other hand, inhibit iron absorption, so it’s better to drink them 60 to 90 minutes apart from meals.

Magnesium is involved in hundreds of enzyme reactions

Magnesium has a lot of tasks to perform, so it’s better if we have enough of it available. Magnesium plays a role in energy metabolism, nerve and muscle function, and is also involved in building bone. Just like calcium, heavy sweating can lead to major magnesium losses. It also has a relaxing, anti-cramping effect. This means magnesium can help with menstrual cramps as well as with recovery after a hard training session. Magnesium also supports our sleep – of course, it’s relaxing.

Good sources of magnesium are whole grains, legumes such as lentils and beans, and nuts and seeds such as sunflower seeds and pumpkin seeds. If we spread our magnesium-rich meals throughout the day, we can maintain a consistent level and ensure an even supply.

Omega-3 is anti-inflammatory

As a fat, omega-3 is not only an energy store and a fuel source for aerobic training, it also plays a role in hormone production. In addition, omega-3 acts as a carrier for fat-soluble vitamins. Due to its anti-inflammatory properties, omega-3 can reduce menstrual discomfort and support recovery.

Plant-based omega-3 is found in flaxseed, chia and hemp seeds, as well as in walnuts and the oils extracted from them. Because anti-inflammatory omega-3 uses the same enzyme system as pro-inflammatory omega-6, the ratio of intake is important. Simply put: omega-3 uses the same pathway as omega-6 to get into cells, but omega-6 is preferentially processed. If there is too much omega-6, omega-3 doesn’t stand a chance.

Calcium supports strong bones

In addition to bone mineralization and strengthening hard tissues such as bones and teeth, calcium also plays an important role in muscle and nerve function. Calcium is also involved in blood clotting and in the release of hormones. Heavy sweating, among other factors, can lead to major losses of this nutrient, which women urgently need – especially around menopause due to the increased risk of osteoporosis.

Plant-based calcium is found particularly in dark green vegetables such as broccoli, kale or arugula. Legumes such as lentils or beans can also help meet needs. However, the star among plant-based iron sources is sesame and the tahini made from it – no other food contains as much! Vitamin D also helps optimize calcium absorption and supports storing calcium in bones.

What should I consider for sports nutrition?

The foundation for effective sports nutrition is a balanced everyday diet. In general, the body relies more on carbohydrates in the follicular phase. Nutrition-specific adjustments are hardly necessary in this phase. In the luteal phase, however, the body relies more on fats and uses carbohydrates less effectively. This is mainly due to the interaction and elevated levels of estrogen and progesterone.

Sports nutrition can be adjusted here by increasing carbohydrate intake before and during intense sessions, which we urgently need for high-intensity efforts. Due to the hormonal situation in the luteal phase, hydration is also an issue. So in the luteal phase, we can pay extra attention to getting enough fluids.

Energy before training

Before training, we benefit from a carbohydrate-rich snack that is low in fiber and low in fat. This gives us enough energy for training while not putting strain on the gut. The snack can include a moderate amount of protein, which already supports recovery. In the luteal phase, we can increase carbohydrate intake due to the changed hormonal situation and pay attention to adequate fluid intake. A snack is useful half to three quarters of an hour before training if your last meal was more than three hours ago. Good snacks include homemade bars, low-fiber bread or rice cakes with nut butter and a little salt, or a banana with peanut butter and a little salt.

Stable blood sugar during training

During training, we can eat a carbohydrate-rich snack that is low in fiber and low in fat. This keeps our blood sugar stable, provides enough energy for training, and does not put strain on the gut – after all, we want to enjoy training! The same applies to snacks during training as before training: they can contain a moderate amount of protein to support recovery. In the luteal phase, we can increase carbohydrate intake due to the changed hormonal situation and pay attention to adequate fluid intake. Individual fueling depends strongly on factors such as age, sex, tolerance, training status and training intensity. Good snacks include low-fructose fruit such as bananas or dried fruit, baked potatoes with salt, banana bread, homemade bars, cookies, muffins or brownies.

Recovery after training

After training, we benefit from a snack that is rich in carbohydrates and protein while remaining low in fat. Fiber is also fine again after training. Training is only complete once we have eaten – women should consume a snack with carbohydrates and protein within 30 minutes after training to optimally support recovery. It should consist of 25 to 30 grams of protein and 5 to 7 grams of branched-chain amino acids to support recovery, strengthen the immune system and reduce inflammation. This is particularly crucial after intense training sessions. Leucine, an essential amino acid, plays a key role in muscle protein synthesis. Women need more leucine than men to stimulate the feedback mechanism in the brain. Leucine is found in oats, almonds, lentils and hemp seeds. Good snacks include homemade bars with a high proportion of protein and carbohydrates or a protein shake.

Fasted training – a good idea?

No! Fasted training is generally not recommended for women. If we have not eaten before training, levels of the stress hormone cortisol rise, which are already elevated in the morning. The body uses the sex hormones testosterone, estrogen and progesterone to cover the rising cortisol demand and responds to the high cortisol level by storing fat. So instead of losing fat, fasted training leads to fat storage and also disrupts hormonal balance.

Start with one thing!

Maybe there were a few exciting new points for you, and maybe at one point or another you have already thought about optimizing your diet. We can often feel overwhelmed by the sheer amount of information, so my advice is: choose one thing you want to work on – just one. And no matter which one you choose: it’s the right one for you.

If you want to dive deeper into the topic, it can be helpful to get individual advice. In my mentoring, I accompany many women through dietary changes, and in my workshops there is regular topic-specific input. The goal is always to work with female physiology – for more performance and well-being and against (premenstrual) symptoms. I’d be happy to support you too!

Learn more: https://chrissymay.de/

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